Hi girls!! Cant wait to catch up with everyone

This weeks schedule - gym is open all days, what days can you come?

I'll workout -
Mon- 8:30
Tues- 8:30 ish (gotta drop kids off at camp)
Wed- 8:30

Final Mt bike race on Saturday :)

5 rounds
15 cal cardio
12 dumbbell snatches each arm
9 burpee pull ups

Schedule  for this week-
We are out of town until late Friday.
Would anyone be able to water the plants and check on the animals Mon, Tues, Wed, Thurs?
Maybe each person could take a day like last time ;-) Thank you!!!
Plants- ones in the courtyard
Animals- Make sure Kensie has water and food outside.
Maybe just Wednesday some come in and make sure litter box is clean and cats have enough food.

Gym is open tomorrow (Sunday) if anyone wants to come
Please let your friends know when you can come this week.

I have posted some fun workouts on the board! Have a great week

4 rounds
30 kettle bell
20 bk squat
20 push press
30 ghd sit ups or weighted sit ups

5 rounds-
25 ghd sit ups or weighted sit ups
3 rope climbs or 20 pull ups
400m cardio

8 rounds of cardio- 1 min rest in between each set
Decide what cardio you want to do, I would just pick one
400m ski, row or run
1,000m bike

post total time

50 reps of each - extra credit if you want to add 200m cardio inbetween each round
Box jump
kettle bell
knee to elbow
wall ball
burpees

50 reps of each - extra credit if you want to add 200m cardio inbetween each round
jump lunge
sumo
push press
bx ext
burpees

"Leg day"
20 bk squats

5rounds-
10 goblet squats
6 1 legged squat holding the 35lb sand bag.

20 bk squats

5rounds-
20 jumping lunges holding a ball over head or 20 walking lunges w/ the 35lb sandbag
10 box step ups holding the 35lb sand bag

20 bk squats

5 rounds
25 wb
15 pullups
15 tri kickback
Bike 1,000 m

"Nancy"
5 rounds
400 m run
15 over head squats- either holding a bar or plate. Elbows locked

Jenn's workout - she finished her first nursing test!!
100 med ball sit ups with your partner using the 14lb ball

21-15-9
press
sand bag back squat
sand bag lunge

then

21-15-9
Wall ball
slam ball

Then complete 2,000m row or 5,000 m bike
1st min - 1 burpee then row
2nd min- 2 burpees then row
so on until you cannot complete the burpees and row within the minute

We did it wrong but it was still hard as heck!!!

This weeks schedule-

Gym is open all days!

Lets do a celebratory workout for Jenn tomorrow- she finished her test!
Please let me know for sure if you are coming so I can plan the workout.

Dallas 5 Hero wo- (I  changed a little)
5 minutes of:
    Burpees
Then, 5 minutes of:
    7 Thrusters (or dead lifts)
    7 box jumps
Then, 5 minutes of:
    7 WB sit ups or weighted sit ups
    7 TTB
Then, 5 minutes of:
    7 snatches (do all reps on one arm and then switch each round)
    7 Goblet Squats or heavy Tri kickback
Then, 5 minutes of:
         Cardio (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Post reps for each station to comments.

This weeks schedule-
Gym is open all days

I will workout
Monday-8:30

Tuesday- 8:45 (you can come at 8:30 and start warming up but I might not be back from dropping off kids until 8:45)

Wednesday evening Mt bike-

Thursday- 8:30



If you need a different time please post it under comments.

Thank you so much to those that helped us water plants and bushes while we were gone, super helpful!!!

2 rounds
40 slam balls
40 pull ups or 20 pull ups and 20 push ups
40 tri cept kick backs
40 bk ext or GM
40 cal

Good overhead walking lunge video

https://video.search.yahoo.com/video/play;_ylt=A2KLqIS191xZ2noAWB63mWRH;_ylu=X3oDMTByZWc0dGJtBHNlYwNzcgRzbGsDdmlkBHZ0aWQDBGdwb3MDMQ--?p=overhead+walking+lunge&vid=257b4a1eebcddb69851fdfa72d1bcb96&turl=https%3A%2F%2Ftse1.mm.bing.net%2Fth%3Fid%3DOVP.6JY-eS42jSP4Az8UM3NEvAEsCo%26pid%3D15.1%26h%3D168%26w%3D300%26c%3D7%26rs%3D1&rurl=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3D6SAdh7sStRw&tit=OVERHEAD+WALKING+LUNGE+TECNIQUE+-+Paradiso+CrossFit&c=0&h=168&w=300&l=125&sigr=11b2vcdkn&sigt=11j8225m7&sigi=12rjclc3c&age=1321320139&fr2=p%3As%2Cv%3Av&fr=iphone&vm=r&tt=b

Hi Girls! Happy 4th of July!! Have a great weekend

I will be gone until Wednesday. Another big race Saturday so I'll probably only wo Thursday.
But there is a chance I will mt bike Thursday instead of Crossfit. Ill post when it gets closer.

Let your friends know when you can come this week. Keep up the workouts!

See you soon